Workout Routine

6x6

by Nithus

Nithus's whole body and week scenario. Day off after workout 3.

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

bench press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

seated shoulder press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

deadlift

3 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
12 +
amrap
90 sec
2
12 +
amrap
90 sec
3
12 +
amrap
90 sec

Lying Leg Curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

curl

3 sets

hanging leg raises

Set
Reps
Rest time
1
12 +
amrap
90 sec
2
12 +
amrap
90 sec
3
12 +
amrap
90 sec

hanging leg raises

3 sets

Workout 2

Incline Dumbbell chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Incline Dumbbell chest fly

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec
4
–
–
15
75 sec

lateral raise

4 sets

Assisted Pull-up (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Assisted Pull-up (machine)

4 sets

forward lunges

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

forward lunges

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec
4
15
75 sec

Standing Calf Raise

4 sets

Triceps Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

Triceps Cable Pushdown

3 sets

Workout 3

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec

Reverse Pec Deck

3 sets

Straight-back Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

Straight-back Seated Cable Row

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec

hack squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

romanian deadlift

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

hammer curl

3 sets

Captain Chair Leg Lifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Captain Chair Leg Lifts

3 sets

Workout 4

Incline Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

Incline Dumbbell press

4 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

military press

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

t-bar row

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12
150 sec

leg press

4 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Cable Curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

skull crushers

3 sets

Workout 5

Dumbbell chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Dumbbell chest fly

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec

upright row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lat pulldown

3 sets

45 Degree Extension

Set
Intensity
Weight
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec

45 Degree Extension

3 sets

Pinwheel Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Pinwheel Dumbbell Curl

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

Seated Calf Raise

4 sets

Workout 6

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

pullovers

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

single arm row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg extension

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

dip

3 sets

Curl 21'

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
100 sec
2
–
–
21
100 sec
3
–
–
21
100 sec

Curl 21'

3 sets

Ab Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec

Ab Crunch Machine

3 sets